Whey Protein – All You Need to Know About Whey Protein

The truth about protein supplements

You may have seen bodybuilders & fitness enthusiasts using those giant boxes of protein supplements & wondered why they spend so much on supplements when we can complete all the protein requirements by just having a regular meal. 

There is a completely wrong perception of protein supplements in people's mind. People take supplements for granted, especially in a country like India where a majority of youth & even adults take nutritionless malt-based drinks because of the misleading advertisements run by some famous multinational companies (MNC’s) in the name of good health. 

You must understand that protein is an essential requirement of our body, whether you are male or female, gym goer or bodybuilder, or even a teenager protein is required by all of us. Especially if you are in a growing stage or teenage you must pay attention to your protein intake because it is the protein that pushes your muscles to grow, makes you look good & lean, adds a shape to your body & sometimes it even helps you to grow taller. 

Another reason we stay away from protein supplements is because of the fear that it may damage our liver or cause problems such as kidney failure, or even acne & pimples. Again, it is a completely wrong perception about protein supplements.  These problems arise if you take supplements without proper knowledge. Nowadays there is a lot of fake supplements sold in the name of whey which is loaded with sugar & artificial ingredient, therefore make sure you buy a genuine supplement from an authorized dealer.

What is whey protein? 

Talking about protein, whey is considered as one of the finest sources of protein compared to soy, plant, or peanut protein. It is consumed by popular athletes & bodybuilders all over the world to fulfill their protein goals. Whey protein is easy to digest since it is a byproduct of milk. 

While making paneer (cottage cheese) we usually add lime juice or vinegar to milk in order to separate the solid portion from the liquid portion. The solid portion is known as casein & the leftover yellow-greenish liquid is known as whey. So, we can clearly say that whey protein is a 100% vegetarian source of protein.  

Whey protein nutritional values

One scoop approx. (30 grams) of whey protein powder will serve you 120 calories, 0.5 g fat, 25 g protein, 2 g carbohydrate, 1 g sugar, 5.5 g BCAA, 190 mg of sodium, 230 mg of potassium & 10 mg of cholesterol. 

Being low in carbohydrates & fats it is easy to digest & is a lean source of protein that can be absorbed by the body super quickly compared to other sources of protein. Also getting 25 g of protein just by taking 30 g whey is a fair deal, isn’t it? To get effective results make sure you consume it right after work out.

Types of whey protein 

There are 3 types of whey protein concentrate, hydrolysate, isolate.  

1. Concentrate 

Whey protein concentrate (WPC) is the concentrated form of whey. WPC is low in fats and carbohydrates compared to other forms of whey. The only disadvantage of WPC is that it contains lactose which is natural milk sugar so those who are lactose intolerant WPC might not be a good option.   

            

2. Isolate

 

Whey protein isolate (WPI) undergoes a certain process to remove lactose & fat. It is mostly lactose-free & has a quicker absorption rate. WPI contains more protein as compared to the concentrate version.          

3. Hydrolysate

Whey protein hydrolysate (WPH) is primarily pre-digested protein, processed by hydrolysis – a process in which the excess fats, carbohydrates & lactose is removed making it suitable for people who are lactose intolerant & have poor digestion. WPH has more protein content compared to the concentrate & isolate versions.                

Benefits of whey protein

Whey protein helps you to meet your muscle-building goals at a much faster rate. Whey protein made from milk makes it a 100% vegetarian source making it suitable for vegetarians. 

Many studies prove that whey protein aids in weight loss. Consuming whey post-workout nourishes the entire body and helps build lean muscles. Being low in fats, carbs & sugar makes it a safe & healthy source of protein. It reduces the wear and tears & muscle soreness during heavy exercises. 

It can be consumed by anyone from children to adults. Whey protein is a much safer option compared to sugar-filled health drinks available in the market. It makes you feel full and less hungry. 

People who can’t eat red meat; whey is a good option to consider. If you consume whey you will not feel tired after working out. It instantly gives you energy & ensures a much higher rate of recovery. For those guys who are looking forward to build lean muscles, whey is the perfect option.   

                                         
Side effects of whey protein

 

Whey protein is suitable for most of the people. Taking whey in normal quantities won’t harm you much. It may be not suitable for those who are allergic to dairy & milk products or those who are lactose intolerant.

Also, if you take it in excess amounts it may cause stomach pains, reduced hunger, bloating & constipation. Hence it is advisable to take whey protein as suggested by your trainer or gym instructor.

Summary 

Protein supplements work well if you combine it with a good diet. Rather than focusing on fulfilling protein goals, make sure you add a significant amount of fresh fruits & leafy vegetables in your diet to achieve the desired results at a much faster rate.